W.O.D

FRIDAY 19.01.18

FRIDAY 19.01.18

MOBILITY and MAINTENANCE Walking Dynamic Effort with Machines GYMNASTIC SKILLS PERFORMANCE and FITNESS EMOM 5 10 HSPU Straight into EMOM 5 5 C2B Pullups MET-CON (TIME) PERFORMANCE and FITNESS Open Workout 17.1 For time: 10 dumbbell snatches 15 burpee box […]

THURSDAY 18.01.18

THURSDAY 18.01.18

MOBILITY and MAINTENANCE S1. Band Assisted Lying Hamstrings S2. Broomstick/Empty Bar Complex S3. Coaches Choice STRENGTH PERFORMANCE and FITNESS EMOM 12 (Every 2 mins) 8 Strict Shoulder Press Maintain the same weight over the 6 Rounds MET-CON (EMOM) PERFORMANCE and […]

WEDNESDAY 17.01.18

WEDNESDAY 17.01.18

MOBILITY and MAINTENANCE S1. Band Assisted Lats and Shoulders S2. Band Assisted Good Mornings S3. Coaches choice STRENGTH PERFORMANCE and FITNESS EMOM 12 (Every 2 mins) 3 Deadlift Build weight as you go finishing on your heaviest possible 3 reps […]

TUESDAY 16.01.18

TUESDAY 16.01.18

MOBILITY and MAINTENANCE S1. Band Assisted Hamstring Floss S2. Broomstick Complex/Ankles S3. Coaches choice ROW CONDITIONING PERFORMANCE and FITNESS IN PARTNERS 1:1 600m 400m 200m 3 Rounds each Strongest Rower Goes 2nd MET-CON (AMRAP) PERFORMANCE and FITNESS AMRAP 12 6 […]

MONDAY 15.01.18

MONDAY 15.01.18

MOBILITY AND MAINTENANCE S1 Band Assisted Hip Flexor S2. Lacrosse Ball Glutes/Hip Flexor S3. Coaches Choice STRENGTH PERFORMANCE and FITNESS EMOM 12 (Every 2 mins) 3 Front Squats Build weight as you go, finishing on your heaviest possible 3 reps […]

SUNDAY 14.01.18 REST DAY

SUNDAY 14.01.18 REST DAY

SATURDAY 13.01.18

SATURDAY 13.01.18

MOBILITY and MAINTENANCE 10 mins of own Mobility MET-CON (TIME) PERFORMANCE and FITNESS 3 Rounds 30 Wall Balls 30 SDHP 40/30 30 Box Jumps 30 Push Press 40/30 30/25 Cal Row FINISHER IN PARTNERS SHARE 50 SB Cleans WORDS TO […]

FRIDAY 12.01.18

FRIDAY 12.01.18

MOBILITY and MAINTENANCE Walking Dynamic Effort with Machines STRENGTH PERFORMANCE and FITNESS EMOM 12 (Every 2 mins) 10 Strict Shoulder Press Maintain the same weight over the 5 Rounds MET-CON (EMOMS) PERFORMANCE and FITNESS EMOM 10 EVEN. 10 Hang Cleans […]

THURSDAY 11.01.18

THURSDAY 11.01.18

MOBILITY and MAINTENANCE S1. Band Assisted Lying Hamstrings S2. Broomstick/Empty Bar Complex S3. Coaches Choice STRENGTH PERFORMANCE and FITNESS EMOM 12 (Every 2 mins) 5 Deadlift Build weight as you go finishing on your heaviest possible 5 reps MET-CON (TIME) […]

WEDNESDAY 10.01.18

WEDNESDAY 10.01.18

MOBILITY and MAINTENANCE S1. Band Assisted Lats and Shoulders S2. Band Assisted Hamstring Floss S3. Coaches choice ROW CONDITIONING On the min In Partners 1:1 (3 Rounds each) PERFORMANCE Min 1. 21/16 Cal Min 2. 18/14 FITNESS Min 1. 18/14 […]